Simply put, yes, drinking fruit juice causes your blood sugar level to rise. Fruit juice is rich in carbohydrate, a type of nutrient that -- unlike protein or fat -- elevates your blood sugar. As a general rule, it takes 6 g of carbohydrate to raise your blood sugar.
Types of Carbohydrate
There are three basic kinds of carbohydrate: sugar, starch and fiber. Fruit juice is rich in naturally occurring sugar carbohydrates, such as fructose, sucrose and glucose. For example, 1 cup of 100 percent orange juice contains about 25 grams of total carbohydrate, 20 grams of which are from sugar. Similarly, 1 cup of 100 percent apple juice contains about 28 grams of total carbohydrate, 24 grams of which are from sugar. Because fruit is naturally high in sugar, it is important to choose no-sugar-added 100 percent fruit juice.
Blood Sugar
After you consume fruit juice, the contents travel to your stomach to be digested. During the digestion process, all sugar and starch molecules are broken down into individual molecules of glucose. All of the glucose molecules descend into your small intestine and get absorbed into your bloodstream, causing your blood sugar level to rise. Fiber does not elevate your blood sugar level, because fiber does not convert to glucose; instead, it leaves your body, undigested. If you consume whole fruit instead of fruit juice, the fiber reduces the effect of fruit sugars on your blood sugar level.
Recommended Intake of Carbohydrate
Carbohydrates are an important part of a healthy and balanced meal plan. In general, carbohydrates should make up about 45 to 65 percent of your total daily caloric intake. Based on a 2,000-calorie diet, this means that you should consume between 225 grams and 325 grams of carbohydrate daily. Most women and men should consume approximately 1 1/2 cups to 2 cups of fruit per day. A cup of fruit juice equals a cup of fruit.
Juice vs. Whole Fruit
According to the United States Department of Agriculture, you can fulfill your daily recommended intake of fruit by consuming any type of fruit – fresh, frozen, canned, dried – or 100 percent fruit juice. Keep in mind that 100 percent fruit juice tends to contain more carbohydrate and less fiber than other varieties of fruit. One cup of apple juice, for example, contains 28 g of carbohydrate and 0.5 g of fiber; 1 small raw apple with skin contains 21 g of carbohydrate and 3.6 g of fiber. One cup of orange juice contains 26 g of carbohydrate and 0.5 g of fiber; a large orange contains 22 g of carbohydrate and 4.4 g of fiber.
References
- American Diabetes Association: Food and Fitness – Carbohydrates
- American Diabetes Association: Food and Fitness – Glycemic Index and Diabetes
- MayoClinic.com; Diabetes – Exchange List: Free Foods; May 2010
- United States Department of Agriculture Nutrient Database
- MayoClinic.com; Nutrition and Healthy Eating – Glycemic Index Diet: Losing Weight with Blood Sugar Control; November 2009
- U.S. Department of Health and Human Services: National Digestive Diseases Information Clearinghouse – Your Digestive System and How it Works
- MayoClinic.com; Nutrition and Healthy Eating – Healthy Diet: End the Guesswork with these Nutrition Guidelines; February 2011
- United States Department of Agriculture: ChooseMyPlate.gov – Food Groups: How Much Fruit is Needed Daily?
- United States Department of Agriculture: ChooseMyPlate.gov -- Food Groups: What Counts as a Cup of Fruit?
- MayoClinic.com; Nutrition and Healthy Eating – Juicing: What Are the Health Benefits?; Jennifer K. Nelson; October 2010
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